Not only does moderate alcohol use decrease heart disease risk, it also decreases risk of developing diabetes.

What amount of alcohol is considered to be “moderate consumption”?

one drink per day for men and women

one drink per week for men and women

one drink per day for women and two drinks per day for men

Moderate alcohol consumption is defined as one drink per day for women and two drinks per day for men. Keep in mind, one drink equals: 1.5 ounces of hard liquor, 5 ounces of wine or 12 ounces of beer).

What part of French people's diet reduces their overall risk of heart disease?

red wine

red wine, fresh bread and cheese

red wine, fruit and vegetables

The French population has a lower incidence of heart disease compared to Americans due to a diet that includes larger amounts of red wine, fruits and vegetables.

Which of the following foods contain fiber?

Fiber is found only in plant-based foods, such as: fruits, vegetables, legumes, whole-grains and nuts.

Which form of fiber is more effective for lowering cholesterol?

soluble fiber

insoluble fiber

digestible fiber

Research suggests that soluble fiber is better at lowering cholesterol. Soluble fiber dissolves when mixed with water and can be found in a variety of foods, such as: oats, peas, beans, apples and citrus fruits.

How does soluble fiber lower your cholesterol?

Soluble fiber controls the absorption of cholesterol.

Soluble fiber slows the digestive process.

Soluble fiber reduces the amount of bile reabsorbed into the intestines.

Soluble fiber reduces the amount of bile reabsorbed into the intestines, which results in the liver producing a greater amount of bile salts. In order for the liver to make bile salts it needs cholesterol, ultimately resulting in a reduction of cholesterol in the blood stream.

Increasing your soluble fiber intake by 5 to 10 grams per day will reduce your LDL cholesterol by _____ percent.

1 percent

5 percent

10 percent

It may not seem like a lot, but lowering your LDL cholesterol by 5 percent could have an impact on your cholesterol levels and overall health. The recommended daily dose of soluble fiber for individuals with high cholesterol is 10 to 25 grams.

Which soluble fiber foods have been shown to significantly reduce cholesterol levels?

fruits and vegetables

oat bran, psyllium, oatmeal and barley

fruits and nuts

Oat bran, psyllium, oatmeal and barley contain beta-glucan, which is a form of soluble fiber. Research has shown that beta-glucan can significantly lower cholesterol levels.

What component of fish is believed to help reduce cholesterol levels?

docosahexanoic acid (DHA)

eicosapentaenoic acid (EPA)

both of the above

Some fish are rich in docosahexanoic and eicosapentaenoic, which are fatty acid and also known as omega-3 fatty acids. Omega-3 fatty acids help reduce cholesterol levels.

Which fish have the richest source of omega-3 fatty acids?

salmon, mackerel and albacore tuna

sardines, anchovies and herring

both of the above

Many different types of fish have high sources of omega-3 fatty acids, including: salmon, albacore tuna, mackerel, sardines, anchovies, herring and lake trout. More recently, omega-3 has also been added to many foods, including: eggs, margarine, pasta, milk and meat.

How should fish be cooked to ensure its nutritional value?

baking

frying with olive oil

grilling

Avoid cooking fish in fat or lard, as this decreases the nutritional value of the fish. It is best to broil or bake fish to retain its nutritional goodness.

How often should the average person eat fish per week?

once per week

twice per week

three times per week

The American Heart Association recommends that healthy adults, as well as adults with heart disease, eat two servings of fish per week.

What amount of DHA and EPA should be consumed per day by someone with heart disease?

0.5 grams

1 gram

2 grams

It is recommended that someone with heart disease consume 1 gram of DHA and EPA per day, either through food or supplements.

In what form is garlic considered to be the most medicinal?

raw

dried

cooked

Garlic in any form has health benefits, but raw garlic has the greatest medicinal effect.

Garlic can reduce cholesterol by _____ percent.

2 to 4 percent

4 to 6 percent

9 to 12 percent

The most recent research suggests that garlic can reduce cholesterol by 4 to 6 percent. Research in the 1990s, however, suggested that garlic could reduce cholesterol by 9 to 12 percent.

What is the recommended amount of nuts that a person should consume for reducing cholesterol levels?

1.5 ounces

3 ounces

6 ounces

A little goes a long way. The American Food and Drug Administration recommends eating 1.5 ounces of nuts for lowering cholesterol levels.

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